Happy Halloween!

Don’t forget your costume.


All-levels WOD/Beginner WOD:
Run one mile then work up to a heavy set of the complex Squat clean + hang clean + front squat in 15 minutes then run 1 mile.

Competition Team WOD:
Part A. Front Squat 3×3

Part B. Work up to a heavy triple bench press then max reps at 80% of triple.
Part C. 100 Russian Swings (heavy as possible)

Tabata squats (and shots) at our 2009 Halloween party. We’ve already had this year’s party but costumes are still encouraged in today’s WOD classes:

Upcoming schedule changes / “Lift Up Luke” this Sat.! / CFNYC Central Park Tri, Nov. 9

7 keys to racing (or WOD-ing) in costume
Thank you, CrossFit
How to motivate yourself to be motivated
How to get that Jared Allen Grip – Improve your crush grip
Learning moderation from the marathon

Here’s what’s on tap for Friday’s classes:

All-levels WOD/Beginner WOD:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For Time

Competition Team WOD:
Part A. Alternating “Isabel” – Every 5 reps switch between Power Snatch and Full Snatch
Part B. 25 strict HSPU, 25 strict pull ups, 25 strict ring dips, 50 weighted push ups or ring push ups, 10 TGU per side

Happy November!!!
1 mile run with 8 burpee broad jumps every minute on the minute. We will
start with one minute of running


  • Brad Hoover

    1.13 mile: 8:36
    Complex 95-115-125 and two attempts at 135. The
    squat cleans were no problem, but both times I failed the hang clean (135 is my
    above the knee hang clean PR).
    1.13 mile: 7:56

    Yes, I did get technical here with mapmyrun.com

  • AndyK

    @brad_hoover:disqus I didn’t need to know about the extra quarter mile I ran this morning! I challenge someone to figure out a true 400, 800 and mile run from 26th and 28th!
    135, 155, 185, 205, attempt at 215 failed the hang

  • BenS


  • AndrewR

    Another great week of programming. Been nice to see some of the “Girls” benchmark workouts back in the mix. Thanks to Sully and Kyle for all their good work.

  • Jim S

    A: 6:47
    B: 155,165,175
    C: 6:28
    (Miles on a legit measured mile course)

    • Brad Hoover

      What, no stairs?

      • Jim S

        Pathetic right?

  • Nicki Osborn

    A: 10:48 (from the 4th floor of 26th Street)
    B: 53-63-73 then failed 78 twice on the hang portion
    C: 11:00 (I hate running, I swear this two miles is the most I’ve run since…ever?)

    Thanks Coach Brian for snapping this pic of me during the warm up! Gypsy pirates work out, too, didn’t you know?